1 serving (220 grams) contains 280 calories, 18.0 grams of protein, 4.0 grams of fat, and 46.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
304.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.3 g | 5% | |
| Saturated Fat | 1.1 g | 5% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 27.2 mg | 9% | |
| Sodium | 826.1 mg | 35% | |
| Total Carbohydrates | 50 g | 18% | |
| Dietary Fiber | 5.4 g | 19% | |
| Sugars | 6.5 g | ||
| protein | 19.6 g | 39% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 217.4 mg | 16% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 326.1 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Subway turkey sub
The Subway Turkey Sub is a popular sandwich from the globally recognized Subway restaurant chain, originating in the United States and spreading to over 100 countries. This sub typically includes lean turkey breast slices, fresh vegetables like lettuce, tomatoes, cucumbers, and onions, all served on freshly baked bread with optional condiments. Nutritionally, a six-inch turkey sub contains approximately 280 calories, 18g of protein, 4g of fat, and 46g of carbohydrates (on 9-Grain Wheat bread, without cheese or sauces). It is a low-fat, high-protein option often chosen for quick and balanced meals.
Health Benefits
- High protein content (18g per 6-inch sandwich) helps support muscle repair and maintenance.
- Turkey breast is a rich source of selenium, which supports thyroid health and immune function.
- Fresh vegetables provide essential vitamins like Vitamin C (from tomatoes) and Vitamin K (from cucumbers) for immunity and bone health.
Dietary Considerations
Selection and Storage
Consume immediately for optimal freshness, as bread and vegetables may become soggy upon refrigeration.
Common Questions About Subway turkey sub Nutrition
How much protein does a Subway Turkey Sub contain?
A 6-inch Subway Turkey Sub contains approximately 18 grams of protein, making it a good choice for those looking to add lean protein to their diet. The protein mainly comes from the turkey breast slices used in the sub.
Is the Subway Turkey Sub suitable for a keto diet?
The standard Subway Turkey Sub is not keto-friendly due to the bread, which is high in carbohydrates. However, you can modify it by opting for a lettuce wrap or ‘no bread’ option, reducing the carb content significantly.
What are the health benefits and concerns of eating a Subway Turkey Sub?
The Subway Turkey Sub provides lean protein and essential nutrients like vitamin B6 and niacin from the turkey. However, it may be high in sodium, with a 6-inch version providing around 1,000 mg of sodium, which should be considered for those monitoring salt intake.
What is the recommended portion size for a Subway Turkey Sub?
A 6-inch Subway Turkey Sub is considered a standard portion size for most adults, providing around 280 calories depending on the toppings and condiments. If you're looking for a lighter option, you can skip calorie-dense sauces or add extra vegetables.
How does the Subway Turkey Sub compare to other Subway sandwiches nutritionally?
The Subway Turkey Sub is lower in calories and fat compared to options like the Meatball Marinara or Italian BMT. It’s a leaner choice with only about 3.5 grams of fat in the 6-inch version, making it one of the healthier options on the menu.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
